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  1. #1
    Registered User xSKoRM's Avatar
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    Post How to you guys feel about a Upper/Lower 6 day split?

    The last year I've done PPLx5 and I love it but during the quarantine I switched to full body x3 and have seen great gains. I just hate doing legs with upper body.

    I'm thinking of taking the same amount of volume from my full body x3 and splitting it up into an upper / lower x6 split. Thoughts?
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  2. #2
    Registered User TAWS6's Avatar
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    ULPPL would probably work better
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    Registered User air2fakie's Avatar
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    What's your actual 3-day FB that you want to turn into a 6-day UL?
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    Registered User xSKoRM's Avatar
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    Originally Posted by TAWS6 View Post
    ULPPL would probably work better
    I still want to hit each body part 3 times a week though
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  5. #5
    Registered User xSKoRM's Avatar
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    Originally Posted by air2fakie View Post
    What's your actual 3-day FB that you want to turn into a 6-day UL?
    3x12 bench press or incline
    3x12 bent over row or Pulldowns
    3x12 Squat or leg press with some accessories for calves or hamstrings
    3x12 overhead press or lateral raise
    3x12 skullcrushers or pressdowns
    3x12 of some curl variation


    I dont always do 3x12. Sometimes I do 4 sets. Sometimes I go for 15 reps, whatever I feel that day.
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    Registered User air2fakie's Avatar
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    Originally Posted by xSKoRM View Post
    3x12 bench press or incline
    3x12 bent over row or Pulldowns
    3x12 Squat or leg press with some accessories for calves or hamstrings
    3x12 overhead press or lateral raise
    3x12 skullcrushers or pressdowns
    3x12 of some curl variation


    I dont always do 3x12. Sometimes I do 4 sets. Sometimes I go for 15 reps, whatever I feel that day.
    Sounds like a disciplined program. I'm not sure 3 Lower days of "3x12 Squat or leg press with some accessories for calves or hamstrings" is worth doubling the amount of workout days/week.
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    Registered User xSKoRM's Avatar
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    Originally Posted by air2fakie View Post
    Sounds like a disciplined program. I'm not sure 3 Lower days of "3x12 Squat or leg press with some accessories for calves or hamstrings" is worth doubling the amount of workout days/week.
    Hmm maybe you're right. It does sound like 3 unnecessary days.

    I should probably just man up and do legs with everything else 3 days a week haha
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    Moderator SuffolkPunch's Avatar
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    It would work if implemented properly.

    My only observation is that one of the main reasons for doing high frequency training is that you get the "training from fresh" feel in each exercise. However, if you do OHP after bench or deadlift after squats then you don't get that. So I prefer to mix up the bodyparts even more day by day.
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    Registered User paulinkansas's Avatar
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    I've got the most fooked up work schedule. Was doing PPLrULr but didn't have time for the PPL part. So now it's FBrFBrULr repeat. I hit each muscle group 3x a week. The volume of the 2 FB days equals the volume of PPL.
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    Registered User TAWS6's Avatar
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    It also depends where you're at. If you are not even at the 225/315/405 mark then doing a 6 day ul is laughable. I think Helms has an advanced 6 day u/l split somewhere.
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    Registered User WolfRose7's Avatar
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    Originally Posted by TAWS6 View Post
    It also depends where you're at. If you are not even at the 225/315/405 mark then doing a 6 day ul is laughable.
    not really, it could be a fairly light 6 day.

    2-3 exercises a day would be fine for most people
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  12. #12
    Registered User TAWS6's Avatar
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    Originally Posted by WolfRose7 View Post
    not really, it could be a fairly light 6 day.

    2-3 exercises a day would be fine for most people
    Meh waste of time imo. I don't think noobs and intermediates need 6 days in the weight room. We already know what works for them.
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  13. #13
    Registered User WolfRose7's Avatar
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    Originally Posted by TAWS6 View Post
    Meh waste of time imo. I don't think noobs and intermediates need 6 days in the weight room. We already know what works for them.
    maybe if you have a lot of travel time.

    If you have a garage gym it's no less time efficient than the same volume in any other amount of days

    My current preferred is 5 days for that reason, and It wouldn't matter whether I'm lifting 20kg or 200
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  14. #14
    Registered User George2100's Avatar
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    Too much frequency for me
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    Registered User AlexSays's Avatar
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    Could work

    However if you still have sufficient recovery ability to sustain ULULULR then you shouldn't really be moving away from full body workouts yet, I'd just stick with that.
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    Maybe I'm reading it wrong, but is the entire reason you want to complicate your FB routine because you don't like to work legs with upper body?

    In my opinion, you may as well just suck it up and learn to like it. I didn't like it at first either, but learned to love it. Besides, most people don't stick with the 3x weekly full-body routines very long, a few months to a year max.... because eventually you're going to need more volume and will grow out of your current routine anyway. Get in and get out, it's a stepping stone to intermediate programs.

    That said, I don't see why it couldn't work. As long as you're progressing, getting enough rest and food... everything should fall into place. It just seems like a lot of unnecessary gym trips because you're dead set on separate leg/upper days. But if it helps keep you consistent, go for it *shrug*
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    AndyLausmax AndyLausmax's Avatar
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    It's your call. If a six-day training split fits your lifestyle, go for it. Personally, I'm fine with a four-day upper body/lower body split. Whatever floats your boat.
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    Rows Could've Saved Jack Camarija's Avatar
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    +1

    Originally Posted by SuffolkPunch View Post
    It would work if implemented properly.

    My only observation is that one of the main reasons for doing high frequency training is that you get the "training from fresh" feel in each exercise. However, if you do OHP after bench or deadlift after squats then you don't get that. So I prefer to mix up the bodyparts even more day by day.
    I ran a 6 day upper lower high frequency routine for a few months this year.

    The main benefits were that:

    1] Each lift felt fresh

    2] Workouts were much faster

    3] No draining fatigue feeling from long workouts

    The main drawbacks:

    1] You need discipline to not increase volume on a whim

    2] You need discipline to be in the gym 6 days a week, even if they are shorter workouts

    I switched back to 4 day Upper Lower because my gym weekend hours don't work for me right now, but I really don't like the draining fatigue from longer workouts. I can't wait to get back to 6 day Upper Lower.
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